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Team LAB-3/13/14-Thursday

*Note: many of you are working from the ‘CF Comp’ template below.  I am making several new tweaks adjustments but is taking time to do.  See me for individual changes/tweaks.

 

Level 1: Week 3/3 in this rotation, match or beat last week/past phases

A)    Snatch Sotts Press: x3s x3sets (15 min)

B)    3 Part (top down) Snatch: 3,2,1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)

C)    3 Part (top down) Clean + Power Jerk: 3+1,2+1,1+1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)

D)    Push Press: 3s x3

E)     Optional: Snatch Grip BN Push Press: x3s x1-3

F1) Military Press: 5s x3-5

F2) Pullups (weighted if possible): 5s x3-5

G)     Any other upper body assistance work desired

H)     Abs: GHD or Decline Sit-up, etc: x10-15×3

Level 2: Week 3/3 in this rotation, match or beat last week/past phases

A)    Snatch Sotts Press: x3s x3sets  o(15 min)

B)    Pw Snatch 321 OR 3 Part (top down) Snatch: 3,2,1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)

C)    Pw C&J 3+1, 2+1, 1+1,OR 3 Part (top down) Clean + Power Jerk: 3+1,2+1,1+1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)

D)    Push Press: 3s x3

E)     Optional: Snatch Grip BN Push Press: 3s x1-3

F1) Military Press: 5s x3-5

F2) Pullups (weighted if possible): 5s x3-5

G)     Any other upper body assistance work desired

H)     Abs: GHD or Decline Sit-up, etc: x10-15×3

Level 3: Week 3/3 in this rotation, match or beat last week/past phases

A)    Optional: Snatch Sotts Press: 3s x3 (15 min)

B)    Pw Snatch or Snatch: 3,2,1 (30 min)

C)    Pw Clean + Jerk: 3+1,2+1,1+1 (20 min)

D)    Push Press: 3s x3

E)     Optional: Snatch Grip BN Push Press: 3s x1-3

F1) Military Press: 5s x3-5

F2) Pullups (weighted if possible): 5s x3-5

G)     Any other upper body assistance work desired

H)     Abs: GHD or Decline Sit-up, etc: x10-15×3

 

*On strength work: may do-after top RM sets across at same weight w/no less  than 1-2 reps less or -5-10%).

 

CF Comp-Week 3/3 (match or beat last week/past numbers) (Note: Lift % based on top classical lifts.  Work sets listed only)

Part 1: ~60 min 

Warm up: ~15 min

A)     Sn Sotts x5s*3  x3 sets (~10-15 min)

B)      Muscle Sn 321 (~15-20 min)

C)      NHNF Sn up to 321, 222 (work to top x1:~80% of best regular Sn, then drop 10-15% for 2s x3) (NHNHF: No hook, no feet movement-feet start with receive position). (~90s rests) (~15-20 min)

D)     3 Part top down Pw Cl + Pw Jerk (HH, H@K, Floor) ~60% x3+1 x3-5 (90s-2 min rests)(~15 min)

E)      Optional: Rack Jerks (if didn’t do yesterday)

Part 2: ~30 min 

“Standard Strength” (30 min)

~20 min

A) Push Press: 3s x3 sets

B1) Military Press: 5s x5 sets

B2) Chin-up > Ring Pullup: 5s x5 sets

~10-15 min

C1) Ring Dip: 5s x3-5 sets (w/tempo: 3 sec lockout and 4 sec negative)

C2) Ring Row>Ring Pullups>Single Leg (Split Squats/Lunges/Pistols): 5s x3-5 sets (w/tempo: 3 sec lockout and 4 sec negative)

Part 3: 30 min   

“Special Strength & Conditioning” (30 min)

“Special Strength”

Part 1: Gauntlet

*Have weight adjustments ready-changing weights is PART of your time!                                                                                                                      

**On TNG reps watch for elbow pains-drop bar when needed (point is to practice TNG and speed reps.  Also, if hands chewed up on snatch may use straps)                                                                                                                       

Category-ish                    Set                 work: rest                         total time                         Exercise    

Pull               1                     60s:60s       2                     Ring MU (kipping<band-feet<band-seated<kneeling-bw/band<feet-bw/band/jumping)              

                        2                     60s:60s       2                     Ring MU (kipping<band-feet<band-seated<kneeling-bw/band<feet-bw/band/jumping)              

                        3                     60s:60s       2                     Ring MU (kipping<band-feet<band-seated<kneeling-bw/band<feet-bw/band/jumping)              

Push             4                     30s:30s       1                     HSPU (kipping/band)                       

                        5                     30s:30s       1                     HSPU (kipping/band)                       

                        6                     30s:30s       1                     HSPU (kipping/band)                       

Pull               7                     30s:30s       1                     Clean (full-TNG optional)-(65/95/135 or 40% of 1rm cl)              

                        8                     30s:30s       1                     Clean (full-TNG optional)-(65/95/135 or 40% of 1rm cl)              

                        9                     30s:30s       1                     Clean (full-TNG optional)-(65/95/135 or 40% of 1rm cl)              

Push             10                  30s:30s       1                     Ring Dip (kipping<strict/band) 

                        11                  30s:30s       1                     Ring Dip (kipping<strict/band) 

                        12                  30s:30s       1                     Ring Dip (kipping<strict/band) 

Pull               13                  30s:30s       1                     Ring Pullups (kipping<strict) or L-position (strict<band)                

                        14                  30s:30s       1                     Ring Pullups (kipping<strict) or L-position (strict<band)                

                        15                  30s:30s       1                     Ring Pullups (kipping<strict) or L-position (strict<band)                

Push             16                  30s:30s       1                     HR Pushups (weighted>bw>toes>band>knees)            

                        17                  30s:30s       1                     HR Pushups (weighted>bw>toes>band>knees)            

                        18                  30s:30s       1                     HR Pushups (weighted>bw>toes>band>knees)            

Pull               19                  30s:30s       1                     Ring Row  (kipping<strict/bent>straight>box)              

                        20                  30s:30s       1                     Ring Row  (kipping<strict/bent>straight>box)              

                        21                  30s:30s       1                     Ring Row  (kipping<strict/bent>straight>box)              

Core             22                  30s:30s       1                     T2B>K2E>HLR>Knee raise            

                        23                  30s:30s       1                     T2B>K2E>HLR>Knee raise            

                        24                  30s:30s       1                     T2B>K2E>HLR>Knee raise            

                                                                        27                                         

                                                                        Min                                      

Static-Optional                                      Optional: non-stop running clock                                                                   

                        1                     30s:0s          :30                 Pistol bottom hold-0-30s R/L    

                        2                     30s:0s          :30                 Pistol bottom hold-0-30s R/L    

                        3                     30s:0s          :30                 Pistol bottom hold-0-30s R/L    

                        4                     60s:0s          60s                Hollow hold to superman hold: 30s:30s   

                        5                     60s:0s          60s                Hollow hold to superman hold: 30s:30s   

                        6                     60s:0s          60s                Hollow hold to superman hold: 30s:30s   

                                                                        4:30 min                          

Part 2: Optional Conditioning-(may do on own)

FBT:

Burpee Box Jumps 10>1 (-1) or Hang Pw Snatch (45/65/95) or Wall Ball (10 each round)

DU 20 (each round for 10 rounds)